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Friday, May 1st

Sentry Sweat And Sip at 5pm!   HAPPY THURSDAY SENTRY  FAMILY!!! WE HAVE SO MUCH TO TELL YOU!!!  MAKE SURE TO READ EVERYTHING…SO MUCH GOOD STUFF!!! FIRST OFF, WE ARE EXCITED TO ANNOUNCE OUR FAMILY MEMBER PUNCH CARD INCENTIVE!  GET 10 PUNCHES PLUS...

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Thursday, April 30th

Warm Up2 Rounds1:00 alternating perfect stretch10 No pushup burpee15 Glute Bridge-Ups10 Jumps – landing in the Power Position (quarter squat) A) Strength5 Rounds for Quality30 seconds of alternating pistols Rest 60 seconds between sets Add weight...

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Wednesday, April 29th

Warm Up6 minute AMRAP:30 Bike/Run/Row/Mountain Climbers5 Plank to Down Dog + 5 Scapular Push-Ups:20 Hollow Hold A) Strength/SkillOn the minute, for 7 minutes:15-30 seconds of Handstand practice Hold a pike from a box or couch. Try shifting weight...

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Tuesday, April 28th

  New Online Zoom Class Schedule! -8:15am Yoga Tue/Thur-9:00am CrossFit Mon/Wed/Fri-12:00pm CrossFit Tue/Thur-5:00pm CrossFit Mon/Wed/Thur-4:30pm Weightlifting Tu/Fri-8:00am CrossFit Sat Warmup2 Rounds::30 High Knees  :30 Butt Kickers6 T Push-ups...

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Monday, April 27th

  Warm up:5 minutes as many rounds and reps as possible:2 DB Bent Over Row4 Scapular Push-ups6 Alt. Lunges with twist8 Air Squats A)  Strength3 Sets  for QualityDumbbell Bulgarian Split Squat-14 repsDumbbell Single Leg Romanian Deadlift-14 Reps...

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Saturday, April 25th

Warmup 2 Rounds: :30 Jumping Jacks :30 Arm Circles :30 Glute Bridges-Into-1 Round: :30 Burpees :30 Plank Hold :30 Air Squat A) Conditioning 7 Rounds, starting every 3:0012 Alternating Dumbbell Power Snatches6 Burpees over Dumbbell12 Alternating...

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Friday, April 24th

  Warmup Run 400 meters (or about 2 min) Then… Bring Sally up w/goblet squat Then… 3 sets Romanian Deadlift x 20 Set 1: normal stance  Set 2: split stance R leg ahead  Set 3: split stance L leg ahead  No rest just keep switching...

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Friday, April 23rd

Warmup10-9-8-7-6-etc-1* windmill stretch (5/side) * pike push ups. *air squats(perform 10 of each movement, then 9, 8, 7, etc. ) A) Strength:5 Rounds for Quality:30 seconds of alternating pistols or cossack squats Rest 60 seconds  (3 sec lower...

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CrossFit WOD, April 22, 2020

Wednesday, April 22nd Warm-up 2 min Spider-Man lunge hold each side into .. 50 single unders 25 sit ups 40 single unders 20 knees to chest 30 single unders 15 hollow rocks 20 single unders 10 alt v ups 10 single unders 5 v ups (both legs at the...

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Tuesday, April 21st

   Warm Up:Joint rotations:* 10 head circles (5 R/5 L)* 10 baby arm circles* 10 big arm circles* 10 shoulder rotations (5 front* 10 hip rotations* 10 knees* 10 ankles right/left 3 rounds:* 3 burpee broad jump* :20 sec squat hold* :20 sec plank...

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